Jackie

Conditioning
Jackie
For time:
Row 1000m
50 Thrusters - 20kg
30 Pull ups

6:56 Rxd PB

34 second PB, lost the bar in the bottom of my 43rd thruster which i still can't understand how i did it. Broke the pull ups after 20.

 

 

Power Cleans & Jackie

Power Clean

60
70
80
90
100 (current PB)
102.5 fx5

Two of the fails were due to slow elbows and the other 3 were caught but rode down into a squat. No PB today but it's there in the near future!

'Jackie'
Row 1000m
50 Thrusters - 20kg
30 Pull ups

7:30 Rxd PB (old PB 8:43)

I took the row at a comftable pace keeping the split to around 1:50/500m, which meant i finished the thousand meters in 3:45. I had a goal of 25 unbroken before i started the thrusters, once i reached 25 i still felt strong so carried on before the glute burn really set in at 35 and i put the bar down for a quick shake off and finished with 3 quick sets of 5. I reckon had i not done deadlifts the day before i could have knocked these out unbroken. The pull ups i broke 10-5 then 3's, all butterfly pull ups.

Gymnastics - 1.5 hours at Redcar Gymnastics Club

Hand Squat Cleans & Jackie

Hang Squat Cleans

40x3
45x3
50x3

Working on speed under the bar. Noticed i can't keep the hook grip for mulipul reps.

Jackie

1000m row
50 Thrusters - 20kg
30 Pull ups

8.43 Rxd PR

PR by 46 seconds!

Row split was around 3.40. Thrusters broken 10, 10, 5, 5, 5, 5 with a couple of breaths in between. Pull ups broken 10, 5, 5, 5, 1, 1, 1, 1, 1

Hollow Rocks - 2x15

L-Sit Max hold x 3 - 11, 7, 4

'Challenge of the Month'

Max distance to throw 9kg slam ball - must be thrown from two hands from the chest, feet can't cross the line.

I managed 20.5ft after a few attempts.

Jackie/Press/Weighted Pull Ups

Jackie

1000m Row
50 Thrusters - 20kg
30 Pull Ups

9.29 Rxd

A little dissapointed with this time, i rowed a 3.30 1000m but rested to much on the thrusters i should have went for 2 sets of 20 and a set of 10.

I'd like to hit sub 8.00 on this in a couple of months keep the row where it is but do the thrusters in 2 sets of 25 and the pull ups in 3 sets of 10.

Row time/splits

Press

45x5x2
45x7

Not sure how much more i have in me till i start to fail the 3rd set and have to reset my percentage.

Weighted Pull Up 3x3

5kg
10kg
15kg